The Nut Case

Don't be fooled by their fat. These snacks in a
shell are healthier than you think.

By Betsy Noxon, Runner's
World

Nuts have long had a bad rap for being high in fat
and calories, prompting weight-conscious runners to
relegate nuts to their lists of forbidden foods. But
as researchers take a closer look at walnuts, almonds,
and other nuts, they're discovering these delicious,
crunchy foods are packed with vitamins, minerals, and
antioxidants. And that fat we were so wary of? Turns
out it's good for our hearts — and our running.

That was the conclusion of the Food and Drug
Administration (FDA), which released a qualified
health claim in 2003 that states eating 1.5 ounces
(about a handful) of nuts a day may reduce the risk of
heart disease. That's because most of the fat in nuts
is monounsaturated and polyunsaturated, which have
been shown to lower levels of LDL (so-called "bad"
cholesterol). "These fats are important for runners
because they have an anti-inflammatory effect on the
body," says Nancy Clark, R.D., "and can help repair
tiny muscle injuries that create inflammation."

Not just any nut will do, however. The FDA includes
six nuts in its qualified health claim, but a few
others didn't make the cut, including Brazils,
macadamias, and cashews. These nuts have relatively
high levels of saturated fat, which over time can clog
arteries and lead to heart disease. It's also a good
idea to steer clear of prepackaged nut mixes, which
are often coated in oils and salt. Instead, buy the
following types of nuts raw and toast them in the oven
or on the stove top to bring out their full, rich
flavor.

WALNUTS

Why: Walnuts are very rich in the
plant-based omega-3 fatty acid ALA. This type of fatty
acid isn't as effective as the kind found in fish, but
a recent study indicates that ALA decreases
inflammation that can damage arteries and may help
reduce the breakdown of bone. Studies have also shown
that walnuts can increase levels of HDL (known as good
cholesterol) while lowering LDL.

How: Add walnut oil to salad
dressing or use crushed walnuts to make a pesto sauce.
Saute chopped walnuts and mix into taco meat for added
crunch.

One ounce = 14 halves 185 calories,
4 g protein, 19 g fat

ALMONDS

Why: A recent study found that the
fiber in almonds actually blocks some of the nut fat
from being digested and absorbed; participants also
reported feeling satisfied after eating almonds, so
they naturally compensated for the calories in the
nuts by eating less during the day. One serving of
almonds provides 35 percent of the Daily Value (DV)
for vitamin E, a powerful antioxidant that may help
protect against diseases such as Alzheimer's.

How: Add almonds to your breakfast
cereal or yogurt. Mix into chicken salad, or indulge
in a few dark-chocolate-covered almonds for a double
boost of antioxidants.

One ounce = 23 nuts 163 calories, 6
g protein, 14 g fat

PEANUTS

Why: Peanuts are technically not
nuts — they're legumes and belong to the same family
as beans and peas. They have a low glycemic index,
which means they're digested slowly and help maintain
a balanced blood-sugar level. Peanuts also contain
resveratrol, the same phytochemical found in red wine
thought to protect against heart disease.

How: Use peanut butter as a sauce
base for a Thai noodle dish. Lightly brown peanuts in
a skillet and add them to a stir-fry, or chop and bake
them into muffins.

One ounce = 28 nuts 166 calories, 7
g protein, 14 g fat

PISTACHIOS

Why: These tasty, little green nuts
are high in lutein, an antioxidant typically found in
dark leafy vegetables that's been shown to protect our
eyes from macular degeneration. In one recent study,
participants who ate 1.5 ounces of pistachios every
day lowered their total cholesterol levels, while
participants who ate three ounces a day saw an even
more dramatic drop.

How: Sprinkle pistachios on shrimp
or scallops (or on ice cream for dessert). Add crushed
pistachios to meat loaf in place of some of the beef
or bread crumbs.

One ounce = 49 pistachios 158
calories, 6 g protein, 13 g fat

PECANS

Why: A 2004 study ranked the
antioxidant capacity of 100 different foods and found
that pecans are one of the top 15 sources of
antioxidants. In another study, pecan antioxidants
were shown to prevent LDL from building up in arteries
and lowered total cholesterol levels. Compared with
other nuts, pecans have one of the highest levels of
phytosterols, a group of plant chemicals that may help
protect against cardiovascular disease.

How: Add pecans to pancake batter,
or coarsely chop and toss with pasta. Mix finely
chopped pecans with bread crumbs and use as a coating
on any broiled fish.

One ounce = 19 halves 196 calories,
3 g protein, 20 g fat

HAZELNUTS

Why: Hazelnuts have the highest nut
level of folate, a B vitamin known to reduce the risk
of birth defects. Research indicates that it, along
with other B vitamins, may also lower the risk of
heart disease, cancer, and depression. Hazelnuts
contain moderate levels of potassium, calcium, and
magnesium, all of which can help lower blood pressure.

How: Add roasted hazelnuts to
asparagus with lemon vinaigrette. They also go well
with sweets, like granola yogurt parfaits.

One ounce = 21 nuts 178 calories, 4
g protein, 17 g fat

Just a Few

Eat nuts with saturated fat sparingly

Brazil

One Ounce Equals: 6 nuts, 186
calories, 4 g protein, 19 g total fat

The Bad News: 4 g saturated fat per
one-ounce serving

The Good News: Highest amount of
selenium of any food; this mineral helps eliminate
free radicals that can lead to cancer

Macadamia

One Ounce Equals: 11 nuts, 204
calories, 2 g protein, 21 g total fat

The Bad News: 3 g saturated fat and
more calories than any other nut

The Good News: High in thiamine, a
type of B vitamin that helps metabolize carbohydrates
into energy

Cashews

One Ounce Equals: 18 nuts, 157
calories, 5 g protein, 12 g total fat

The Bad News: 2.5 g saturated fat
per one-ounce serving

The Good News: Rich in copper and
magnesium, as well as zinc, which is important for a
healthy immune system.